Which heart rate monitor suits you?

Before you fork out your hard-earned cash, learn which heart rate monitor will deliver the best results for you.

(Q) I am looking into buying a heart rate monitor and wanted to know what features I should be looking for? At present my focus is weight loss, however once I achieve this goal I want to use the monitor to improve my fitness.

(A) I think heart rate monitors are a great buy. There is no better way to assess your cardiovascular intensity and it's your intensity that gives you great results. The problem is there are so many options to choose from, and the range of pricing is vast – from as low as $100 and up to more than $600.

Some heart monitors are pretty advanced. Though I'm a pretty simple bloke, and recommend using this gadget for the basic functions. If you're like me then just make sure it measures heart rate, average heart rate, and maximum heart rate and has a stop-watch. Most of the lower end watches will have these functions.

If you're savvier than me, then you may benefit from some of the advanced models. Many now come with GPS capabilities which when running or cycling will give you speed, average speed and distance covered. You can also log your sessions in your computer and get graphs of the terrain and the route travelled.

Other heart rate monitors are more suited to weight loss goals. You can enter calories consumed and it will calculate calories burnt from your activity. It tells you if you are in a calorie surplus (likely weight gain) or deficit (likely weight loss). So, I'd definitely suggest you do some research and find a watch that suits your personality and goals. It's a lot of money to spend so get your choice right.

The general uses of a heart rate monitor are pretty simple. Through trial and error you will get an idea as to what is an appropriate heart rate for you to exercise at. If you are doing longer duration training you'll need to train at a lower level so as not to hit the wall. For interval training you are looking to get your heart rate higher, and then for it to drop as quickly as possible during your recovery. In the first minute, if your heart rate drops by over 40 beats it's scored as outstanding, 30-40 is excellent, 20-30 good, 12-20 is fair and below 12 is poor.

A general rule for calculating maximum heart rate is: subtract your age from 220. This is a very rough guess but can help you get started. A high intensity workout will have your heart rate above 80 per cent of maximum and a longer lower duration cardio session would have you between 60 to 80 per cent.

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I think heart rate monitors are an awesome way to keep track of ur fitness level so that u can keep challenging yourself. I recently bought one with a chest strap and watch and was surprised how different exercises affect my heart rate. I found that some strength training exercises are awesome for getting your heart rate up, such as planks and push-ups. I also love seeing how many calories various workouts burn. All in all I'll never look back.

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